Tropical Smoothie Supergreen Caesar Salad Calories, Nutrition

$9.99 / 600 Cal

If you’re looking for a salad that packs a punch of protein while keeping carbs low, the Tropical Smoothie Supergreen Caesar Salad might be exactly what you need. You’ll get a generous serving of crisp romaine and spinach, tossed with a creamy Caesar dressing and topped with savory Parmesan cheese and optional parmesan crisps. With its bold flavors and satisfying texture, this salad doesn’t feel like a typical “light” meal you’ll feel full and fueled. Whether you’re trying to stay on track with a low-carb or high-protein diet, or just want a hearty, flavorful salad on the go, this is a tasty option to consider.

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Ingredients

Get ready to make a salad that’s both satisfying and packed with protein. Here’s what goes into one serving of the Tropical Smoothie Supergreen Caesar Salad:

• Romaine lettuce: 2 cups, chopped – provides a crisp, fresh base rich in fiber and volume.
• Spinach: 1 cup, fresh – adds extra greens, vitamins, and a mild flavor.
• Caesar dressing: 3 tbsp (contains egg, oil, garlic, Parmesan, anchovy paste) – gives the salad its creamy, savory taste.
• Parmesan cheese: 2 tbsp, shredded – adds salty, nutty flavor and boosts protein and calcium.
• Parmesan crisps (optional): 2–3 pieces – give a crunchy texture without adding extra carbs like croutons.
• Grilled chicken (optional): 4 oz (≈115 g) – increases protein content and makes the salad more filling.
• Black pepper: to taste – enhances overall flavor without adding calories.
• Lemon wedge (optional): 1 wedge – adds a bright, tangy finish to balance the richness of the dressing.

Nutrition Facts

Fuel your body with this protein-packed, low-carb salad while enjoying creamy Caesar flavors. Below is the nutrient breakdown per serving of the Tropical Smoothie Supergreen Caesar Salad:

Calories & Macronutrients

Vitamins & Minerals

Explanation / Insights

• High fat content: At 47 g total fat and 13 g saturated fat, this salad is calorie-dense and very satisfying.
• High protein content: 35 g protein makes it ideal for post-workout or high-protein diets.
• Low-carb friendly: Only 8 g carbs, fitting well into keto or low-carb meal plans.
• Considerations: Balance high fat intake with other meals; skip extra dressing to reduce calories if needed.

Allergen Information

If you have food allergies, it’s important to know what’s in your salad and how it’s prepared. The Supergreen Caesar Salad contains several common allergens and may pose cross-contamination risks:

• Egg: Found in Caesar dressing; avoid if you are allergic to eggs.
• Milk: Present in Parmesan cheese and Parmesan crisps; contributes to flavor and protein.
• Fish: Traditional Caesar dressing may include anchovy paste; check if sensitive.
• Soy: Possible trace amounts from shared kitchen equipment or certain ingredients.
• Wheat: May be present in croutons or through cross-contact during preparation.
• Cross-contamination risk: Prepared in shared areas with common utensils and surfaces, so even allergen-free modifications may contain traces.
• Alternatives for allergen-conscious diners: Skip dressing, cheese, or crisps; use dairy-free, egg-free, or vegan dressings; confirm preparation methods to avoid wheat or soy exposure.

How to Make Tropical smoothie supergreen caesar salad

Making this salad at home lets you enjoy the same fresh, flavorful experience while controlling ingredients and portion sizes. Here’s how to recreate the Supergreen Caesar Salad:

• Prepare the greens: Wash and chop 2 cups of romaine lettuce and 1 cup of fresh spinach.
• Add protein (optional): Grill 4 oz (≈115 g) of chicken or your preferred protein and slice into strips.
• Add cheese: Sprinkle 2 tbsp of shredded Parmesan cheese over the greens.
• Add dressing: Drizzle 3 tbsp of Caesar dressing (or serve on the side to control fat).
• Add crunch (optional): Top with 2–3 Parmesan crisps for texture.
• Season: Add black pepper to taste and a lemon wedge for a fresh, tangy finish.
• Toss & serve: Gently toss all ingredients together just before serving to keep the greens crisp.
  

Customization Tips & Healthy Swaps

You can easily adjust the Supergreen Caesar Salad to fit your taste preferences, dietary needs, or health goals:

• Dressing on the side: Control calories and fat by adding Caesar dressing gradually or using it as a dip.
• Skip Parmesan crisps: Reduce saturated fat and calories while keeping the salad crunchy with extra greens instead.
• Extra greens: Add more spinach, romaine, or kale to increase fiber, volume, and nutrients.
• Low-fat or dairy-free alternatives: Use a dairy-free or lighter dressing, or skip Parmesan cheese for a lower-fat option.
• Add extra protein: Include grilled chicken, turkey, tofu, or beans to boost satiety and make it a more complete meal.
• Pairing suggestions: Enjoy with a fresh fruit smoothie, water, or a light side salad to keep the meal balanced without adding excess sugar or calories.

Serving & Calorie Burn Equivalence 

One serving of the Supergreen Caesar Salad contains approximately 600 kcal, making it a hearty and energy-dense meal. Here’s how it translates to physical activity:

• Walking (moderate pace, 5 km/h / 3 mph): Burns ~600 kcal in about 75 minutes for a 70 kg (154 lb) person.
• Jogging (moderate pace, 8 km/h / 5 mph): Burns ~600 kcal in 40–45 minutes.
• Cycling (moderate pace, 16–19 km/h / 10–12 mph): Burns ~600 kcal in roughly 60 minutes.
• Considerations: Actual calories burned vary based on weight, age, intensity, and fitness level.

FAQs

How many calories are in the Supergreen Caesar Salad?

One serving contains approximately 600 kcal, making it a hearty and energy-dense meal.

Can I customize the salad?

Yes! You can request dressing on the side, skip Parmesan cheese or crisps, add extra greens, or include additional protein like grilled chicken or tofu.

Is it gluten-free?

Not entirely. Traditional Caesar dressing and Parmesan crisps may contain gluten, and cross-contamination is possible in shared preparation areas.

What are the major allergens?

The salad may contain egg (dressing), milk (Parmesan cheese/crisps), fish (anchovy paste in dressing), soy, and wheat. Cross-contamination risk is also present.

Can it fit into a low-carb or keto diet?

Yes  with only ~8 g total carbs per serving, it is suitable for low-carb or keto-style diets. You can further reduce carbs by skipping optional crisps or limiting dressing.

Conclusion

The Supergreen Caesar Salad is a protein-packed, low-carb option with approximately 600 calories per serving. It contains common allergens such as egg, milk, fish, soy, and wheat, so allergen-conscious diners should customize or avoid certain ingredients.

You can customize the salad by requesting dressing on the side, skipping Parmesan crisps, adding extra greens, or including additional protein to make it suit your dietary needs.

For a complete, balanced meal, try pairing this hearty salad with a fresh fruit smoothie from Tropical Smoothie Cafe  it’s a flavorful and satisfying combination that fits both your taste and nutrition goals.